Kukwirira-kudzidzisa kudzidzisa ikozvino kunowanzokurudzirwa senzira yakanakisisa yekupisa mafuta emimba -iyo ine simba rinokuvadza mumimba inotitambudza isu panguva dzakasiyana-siyana. Iyi inzvimbo imwe apo muviri unoda kuchengeta makoriki akawanda, mune varume nevakadzi vakawanda. Kubva mune zvehutano, kune marudzi maviri emimba yemafuta ekukosha-mafuta ari pasi peganda ari pasi peganda, nemafuta ekunze, ayo akadzika uye akakomberedza nhengo dzomukati sematumbo, chiropa, uye itsvo.
Maziso ekuona, maererano nevechiremba vezvehutano, ndiyo mafuta ane zvinetso zvakashata zvakanyanya uye zveutano, kuderedza zvakanaka cholesterol uye kuwedzera zvakaipa cholesterol uye triglycerides muropa. Muzwi rezvokurapa, mafuta e-visceral anobatanidza nehutachiona hwehutachiona, chirwere chine mafuta asina kuchena uye glucose, kukwirira kweropa uye kuora. Dambudziko nderokuti iwe haugoni kutaura kuti ndiani ane maziso akawanda kana maziso mashoma anotarisa dumbu guru.
Kudzidza-Kwakawedzeredza Kunogona Kubatsira
Chero nzira, tinoziva kuti kuperevedza muviri nekudzidzira kwakatinakira isu, asi zvakadini kana tikakwanisa kutora mafuta e-visceral nechimwe chimiro chekurovedza muviri? Maererano nekutsvakurudza kwakaitwa munguva pfupi yapfuura, mhando dzose dzedumbu dzamafuta dzinogona kuderedzwa zvakanyanya kubudirira nekudzidziswa pane zvakakwirira, kunyange kana zvichienzaniswa nemhepo imwechete inoshandiswa musinganyanyi kupedza muviri. Kunyange zvazvo tsvakurudzo iyi yakavhenganiswa, uye zvimwe zvidzidzo hazvina kuwana chero mutsauko mukudzidzira kwehutano kana nguva yepamuviri mafuta kurasikirwa, zvidzidzo zvenguva ichangobva kuongorora, kusanganisira imwe mupepanhau reMedineine neScience muMutambo uye Kudzidzira , iyo nyanzvi yepamutemo yeAmerican College ye Mitambo Mishonga, inoratidza kuti kunyanya-kuwedzera muviri kunogona kubatsira kuburikidza nekutsvaga mafuta echirwere.
Kukwirira-kushanda muviri ndeye pfungwa isina kujeka kana zvasvika pakutsanangurwa kwakajeka. Iro rinoreva kuti iwe unofanirwa kushanda pamwoyo wepamusoro. Vamwe vadzidzisi uye masero ekurasikirwa maongorori vanotsanangura se sprint-rudzi rwekudzidziswa kwemukati umo iwe unomhanya kana kutenderera pakakwirira zvakanyanya kwemazuva, kutaura, masikati 20 kusvika ku60, kupora, wozodzokorora basa racho.
Asi kunyanya-kuwedzesera muviri hakurevi kutora nguva yekudzidzisa chete. Zvinogona kureva kumhanya kana kufamba- famba (zvichienderana nehutano hwako hweaerobic) pane imwe nzira iyo VO2 yako kana kushandiswa kweiokisijeni iri paanopfuura 75%, iyo inowanzosvika pamwoyo wehutano hweanenge 85% yehupamhi hwemwoyo wako. Kudzidziswa kwemazuva mashoma kunowanzova pamwoyo wepamusoro inosvika 95% yepamusoro. Uye ichi ndicho chinhu chingayeuka. Iwe haugoni kungoita maminitsi gumi ekudzidzira kwemazuva ekupora uye uchifunga kuti uchafananidza nemaminiti makumi matatu ekumhanya kwa 85% murefu wepamwoyo wemhepo. Kana zvasvika pamigumisiro, iwe haugone kubiridzira mari yekushandisa mari. Dzidzo yako yepakati inofanirwa kuve yakakura.
A High-Intensity Weight Training Circuit
Dunhu rekudzidzisa rinobatanidza maitiro akasiyana-siyana anoitwa mukufambira mberi kubva kune imwe kuenda kune imwe. Imwe nzira yekuisa uremu hwekudzivirira mune chirongwa chepamusoro-simba chinopisa yakawanda kemoriyuta ndechokushandisa kurema kurairirwa kweruwa raunofambira mberi nokukurumidza, kana kunyange kurova pakati pekudzidzira, nekuzorora zvishomanana. Izvi zvinoita kuti moyo uwedzere kukura, unopa huwandu hwekuwedzera mumutambo wekuita weightlifting, uye kazhinji unofanirwa sehuwandu hwekuita basa kana iwe uchiramba uchifamba.
Hezvino hutatu uremu hwokudzidzisa maitiriti ematunhu akasiyana-siyana.
- Kutanga Zviratidzo Zvokuita Sangano Rokudzidzisa Hurongwa
- Yakagadziridzwa kuwanda kwekurovedza Chirongwa Chedu
Mukupfupisa, kunyange zvazvo zvakakosha kuedza kukodzera mune imwe yepamusoro-yakashanda muviri, hazvisi nyore kune vatangatanga vasina kukodzera. Hazvina kukodzera kuora mwoyo uye kuora mwoyo kana urongwa uhwu hunoti hushande kwauri. Chero bedzi iwe ukaisa munguva iyo, maitiro akawanda ekurovedza muviri achashandira kurasikirwa kwemafuta pane imwe nzvimbo.
Unyanzvi ndewokutanga zvishoma nezvishoma nekudzivirira-kushanda muviri, kana kunyange kupfupika kwakanyanya kwe-high-strength exercise, uye edza zvinhu zvakaoma sezvaunowana zvakakwana.
Kunobva:
Irving BA, Davis CK, Brock DW, et al. Migumisiro yekurovedza muviri kunowedzera pamakumbo ekuratidza mafuta uye muviri. Med Sci Sports Exerc. 2008 Nov; 40 (11): 1863-72.